A leading doctor has issued crucial advice for anyone who frequently experiences hunger pangs shortly after finishing a meal, suggesting it could be a sign of a common dietary deficiency.
The Hidden Signal of Fibre Deficiency
Dr Saurabh Sethi, a Harvard-trained gastroenterologist with a significant social media following, has highlighted a key health indicator many people overlook. He states that the initial sign of not consuming enough fibre is not constipation, but rather feeling hungry again soon after eating.
While fibre is widely recognised for aiding digestion and preventing constipation, its role in promoting satiety—the feeling of fullness—is equally vital. Fibre is a carbohydrate that digests slowly, slowing the rate at which your stomach empties. Furthermore, as it is processed in the lower digestive tract, it triggers the release of hormones like GLP-1 and PYY, which suppress appetite.
Are You Getting Enough? The NHS Guidelines vs Reality
Official NHS advice recommends that adults should consume at least 30 grams of fibre daily. However, the reality is starkly different, with most adults averaging only around 20 grams per day.
The shortfall is also concerning among younger age groups:
- Children aged 2 to 5 need 15g of fibre daily.
- Those aged 11 to 16 require 25g daily.
- Yet, 11 to 18-year-olds are, on average, consuming just 16g per day.
This widespread deficiency underscores the importance of encouraging higher consumption of fibre-rich foods like fruits, vegetables, nuts, seeds, beans, and whole grains across all ages.
Other Potential Causes of Post-Meal Hunger
While a lack of dietary fibre or protein is a common culprit, Dr Sethi notes other potential reasons for persistent hunger. Hormonal imbalances, such as leptin resistance, can disrupt the body's fullness signals.
Leptin is the primary hormone that communicates satiety to the brain. Although it is produced by fat cells and levels are often higher in individuals with more fat mass, the hormone sometimes fails to function correctly in the brain—a condition prevalent in some people with obesity.
If you consistently feel hungry after eating, it is advisable to consult your GP. They can provide personalised advice and conduct tests to check for nutritional deficiencies or unusual hormone levels.
Beyond immediate issues like hunger, bloating, and fatigue, a long-term fibre-deficient diet increases the risk of serious health conditions, including heart disease, type 2 diabetes, obesity, and certain cancers. As Dr Sethi prompts in his social media post: "Not all health signals are as obvious as we think. Are you getting enough fibre in your daily diet?"
